CrossFit 42 South


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

5min aerobic work to start

into movement flow to restore ROM

then 2 sets for quality:

lunge flow sequence/es

10 air squats @ 2202 (stick to this tempo, work on perfect form and positions)

:20-:30sec FLR on floor

then into BS, 5min to build to first working set

Back Squat (10-10-10 @ 11X1)

every 2:30

Stick to the tempo. Controlled lower but not slow then a full :1sec pause at the bottom before standing with a quick :1sec at the top.

Form over load. If allows, then load can follow.

B: Front rack reverse lunge (4×8/es @ 20X1)

every 2:30

One more time on this one as a nice leg finisher to the heavy BS work.

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